Tag: carbs

21. SPERMIDINE: THE ZOMBIE CELL KILLER (health project99+)

Pelicans in the Caribbean

Before writing about the next specific supplement (spermidine), allow me to describe my vision. As always, I will explain the place of supplements in the whole chain of life-improving and extending measures.

1.Introduction

You have the big five. I do not mean  the African safari animals, but the five groups of interventions that are important for longevity. The big five for longevity are food/drinks, stress, sleep, exercise and social life. Do these five well, and you increase your chances for a longer and more healthy life. You will especially boost your chances for a much longer healthy lifespan. Do not underestimate the importance of this last point. Studies indicate that more than half of the people above 60 in the Western world face serious health problems. These issues prevent them from enjoying the remaining 20+ years of their life as they should and could.

2. Potential of supplements in general

So what about supplements? The so-called 6th wheel on the wagon. Some supplements are there to reinforce the good work within the big 5. Some are often useless, like vitamin C or Omega-3. However, other supplements offer hope. Hope for a much longer life. Many studies are ongoing and life is too short to await the results of all of them. Promising results are coming in in an accelerating way, also thanks to AI. I am one of those who is open to taking certain supplements. Their claimed effects are not yet scientifically proven. I follow the no-harm principle and go for it. 

Earlier I write about two lesser-known supplements that give me much hope: berberine and fisetin. Fisetin might add 10 – 40% to the lifespan and improve health quality as well. It also mimics the effects of intermitted fasting. Berberine supports blood sugar management and its other potential benefits. It interests me mainly because it may slow aging. It could extend life expectancy by years, not just months.

This time I write about spermidine, a supplement I take once daily (5 mg).

3. What is spermidine?

Spermidine is present in all organisms, including plants, animals, and microorganisms. In humans, it can be obtained from dietary sources such as whole grains, soy products, aged cheese, and mushrooms. Other sources include legumes and certain fruits and vegetables. It is also synthesized endogenously in the body.

4. Its name? Yes, indeed

The name “spermidine” originates from its discovery in semen. Spermidine is a polyamine compound that was first extracted from seminal fluid, which led to its name. The Latin word “sperma” means semen. “Spermidine” was named this way because it was initially identified as a significant component in sperm cells.

5. Spermidine: I go for autophagy

Spermidine is a longevity agent in mammals due to various mechanisms of action, which are just beginning to be understood. It is a naturally occurring polyamine compound found widely in living cells. It stabilizes DNA and facilitates protein synthesis. These actions make it essential for maintaining cellular functions.

The claims about spermidine are manifold; for me the most appealing part is the role it plays in autophagy. Autophagy is a cellular process that involves the degradation and recycling of damaged cellular components, helping to maintain cellular health. Spermidine may contribute to improved cellular function by promoting autophagy. This improvement could play a role in slowing down the aging process. It may also potentially increase lifespan. I am all in favor of this!

It is not only autophagy what spermidine influences. Research suggests that by promoting autophagy, spermidine might contribute to increased lifespan and cardiovascular health. It may also offer neuroprotection, including cognitive function, and metabolic health. More human studies are needed to confirm these effects. There is also evidence found for impact on other mechanisms. These include inflammation reduction, lipid metabolism, and regulation of cell growth and proliferation. 

6. What are polyamines?

Polyamines are organic compounds characterized by having two or more amino groups. They are essential for cellular functions and are found in all living organisms. The most common polyamines in biological systems are putrescine, spermidine, and spermine.

7. Why take spermidine?

Your body produces spermidine and food provides it as well. However, as we age, the body’s ability to synthesize spermidine decreases. This reduction may contribute to some age-related cellular and physiological changes. This decline is part of why researchers are looking into spermidine supplementation. They are exploring dietary sources to promote healthy aging. These sources may support cellular health. For me it an important reason to take this supplement with, as said, the main focus on autophagy. “Clean those dead cells” is a slogan that appeals to me. I am very willing to take the necessary supplements.

8. Spermidine uses in treatment of diseases.

In recent years, spermidine has attracted attention for its potential health benefits, particularly in the context of aging and longevity. Spermidine is reported to reverse the aging process and enhance cardiovascular in animal studies. Aged mice administered spermidine had healthier hearts and improvements in metabolic activities. Numerous research studies have investigated the anti-aging properties as well. Several animal studies have demonstrated that administering spermidine can aid in the prevention of certain cancers. It seems that first human studies confirm the findings of animal research.

The body’s spermidine synthesis decreases with age. It becomes progressively difficult for your body to activate autophagy without an adequate spermidine level. This contributes to aging. This can be regenerated for older adults by consuming a diet rich in spermidine or, more effectively, by taking supplements. Synthetic spermidine mimics the naturally occurring molecules in every way. 

9. Side Effects? 

Because spermidine is a naturally occurring substance in the body, it is thought to be completely safe. Long trials have shown that the supplement has no adverse side effects. This is true even when taking high doses, up to 6 milligrams daily.

10. Dosage?

There is a debate among specialists about the required dosage. Global estimates of spermidine consumption range between 5 mg and 12 mg per day via dietary sources.

As mentioned spermidine is a naturally occurring polyamine found in various foods, particularly certain vegetables. Some of the vegetables with the highest spermidine content include broccoli. Cauliflower also contains a few mg per 100 grams of fresh weight of vegetables.

Dr. Sinclair takes about 1 mg of spermidine per day. I do 5 mg per day.

11. Safety

The “no-harm” approach is central to my decision to use any supplement. I take several supplements based on “hope” when there are credible indications that they might provide certain benefits. 

However, I only take supplements considered completely safe and that do not interact with any medication. This seems to be the case with spermidine, as far as I could find out. It’s important to note that what holds in animal models doesn’t always directly translate to humans. This is due to differences in physiology and dosage responses. So, more research is crucial to confirm these effects in humans.

13. Weak Points of Supplements (in general)

Supplements generally have two weak points:

1. Their production is not officially regulated or controlled by health agencies, so it’s crucial to buy from reputable companies. My advice is not to be guided by price.

2. Many health claims are not scientifically proven.

14. Which is better, NMN or spermidine?

Spermidine powder inhibits aging via autophagy, but NMN powder can have anti-aging benefits by increasing NAD+ levels in the body. Scientists suggest there may be synergistic benefits when NMN and spermidine are combined. This combination might be a potential strategy for enhancing health in elderly people. Interesting and something I follow closely.

Take care and live a happy and healthy life,

Robert, your health friend

Flamingos in the Venezuelan estado de Falcon

3. FLAXSEEDS ARE TRULY A SUPERFOOD. VIVA LA FLAX! (health project99+)

Summary: I truly like flaxseeds because they are 100% loaded with nutrients and, gram for gram, not missing one beat, an excellent and affordable, tasty food option. For me: viva la flax!

1.Where so flaxseeds fit in?

When we talk about food, it’s often about the big items: meat, dairy, nuts, fish, vegetables, and fruit. You know the routine. We should always aim for balanced and healthy eating. We should consider the impact of cholesterol, the good fats, protein (do we have enough?), and fiber. Doing this right can considerably increase the healthy part of your life (“health span”).

When it comes to food, we should look for diversity. We should spice up our meals. Let’s make our salads more tasty. It’s great to find something that is 100% healthy and provides nutrients that aren’t always easy to come by. Avocado is one such product, and so are flaxseeds! Flaxseeds are affordable and provide protein, fiber, omega-3 fatty acids, essential vitamins, and a wealth of minerals.

2. The health wonders of flaxseeds (according to the internet)

Flaxseed may help lower the risk of some cancers, mainly breast cancer. However, this is based on indications and not definitive science yet. They contain lignans, plant compounds that may also contribute to hormonal balance.

Flaxseed does more. It is said to stabilize blood sugar, being rich in both soluble and insoluble fibers. These fibers are abundant in flaxseeds, which can promote digestive health and regularity.

The combination of omega-3 fats, fiber, and lignans may enhance heart health. They lower cholesterol levels. They reduce blood pressure and decrease inflammation.

The omega-3 fatty acids and lignans in flaxseeds may help reduce inflammation in the body. This inflammation is linked to chronic diseases.

3. I take two spoons daily

I consume, on average, 2 tablespoons of flaxseed per day, which is about 15 grams. Flaxseeds are best consumed ground, as whole seeds may pass through the digestive system undigested, significantly reducing their health benefits.

To save money, buy whole flaxseed. Grind it in a coffee grinder. Then, store the ground flaxseed in an airtight container for easy use.

Instead of flaxseeds, you can use flaxseed oil. Still, it is very sensitive to heat and light. Flaxseed oil is best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet. It isn’t suitable for high-heat cooking techniques, like frying.

4. So what does flaxseed give you?

One tablespoon of flaxseeds (=7 grams) already provides: complex carbs 2 g, “good fat” 3 g, fiber 2 g and protein 1 g. Not bad at all!

The “good fat” consists mainly of alpha-linolenic acid (ALA), an omega-3 fatty acid, primarily found in plant foods. Flaxseeds are one of the best sources in the plant world for ALA. Flax oil (which I do not use) has double the amount of ALA as the seeds.

One tablespoon of flaxseeds contains two grams of fiber. It might seem modest, but two tablespoons of flaxseeds is already 10% of your daily need. For women, that’s 14%. This is not the place to dwell on the importance of fiber, but just to recap. Most of us do not get enough fiber per day. Yet, it is essential for gut health and bowel movement. So just adding two tablespoons per day to your smoothie or salad is already a good step.

In addition, flaxseed has Thiamine: 10% of the Daily Value (DV), Copper: 9% DV, Manganese: 8% DV, Magnesium: 7% DV, Phosphorus: 4% DV, Selenium: 3% DV, Zinc: 3% DV, Vitamin B6: 2% DV, Iron: 2% DV, Folate: 2% DV

5. But take care in a few specific cases (according to internet)

As the reader knows I am no doctor. On internet I read the following warnings about flaxseeds.

If ground flaxseed or flaxseed oil goes rancid, it may cause cholesterol problems and inflammation. In general, but you have to eat really great quantities, it might cause diarrhea, cramping, gas, and bloating.

  • Rated POSSIBLY UNSAFE form pregnant & nursing women,
  • might slow blood clotting and affects other bleeding disorders,
  • affects diabetes & diabetes medication,
  • can cause intestinal obstruction,
  • affects those that have hormone sensitive conditions,
  • affects hormone medications (birth control)

6. Which is better, chia seed or flaxseed?

Chia and flax seeds are both very nutritious and offer similar benefits for heart health, blood sugar levels, and digestion. However, flaxseeds appear to have a slight advantage. They are particularly effective at reducing hunger and appetite. Additionally, they lower the risk of certain cancers. Plus, they’re often less expensive.

Time to make a nice salad for my wife. Some lettuce, tomatoes, avocado, shrimps, olive oil, cucumbers, all sprinkled with flaxseeds of course.

Enjoy a long and tasty life,

Robert, your health friend

Okapi/DRC

15. TO DO AT HOME: TEST YOUR ENDURANCE, FLEXIBILITY AND MUSCULAR STRENGTH (health project99+)

Rare Kalahari desert lion

Knowledge about one’s health is essential, at least for me. When I was younger, I was always a bit hesitant because you never know what the results will be. Still, this is “ostrich politics,” burying my head in the sand to hide from danger.

Biomarkers, different types of heart rates, hormone tests, and blood tests are available. Some are more relevant than others. They give me a sense of confidence when everything appears normal according to the tests. And if something is wrong, you hopefully have time to make adjustments.

Some tests are cumbersome, some are expensive, but these days, more and more is possible. Your Apple Watch or any other health gadget is already a great help. AI is on its way to revolutionizing the way we deal with health.

This blog is dedicated to “easy-to-do” at-home tests for assessing your overall physical condition. They should give you a good idea of your health status, specifically your endurance, flexibility, and muscular strength. For longevity, it is crucial to keep muscle mass (fight against sarcopenia!), stay flexible, and not lose your balance. The good news is that exercise and willpower can take you very far. In most tests, I score in the 30-year-old bracket. I assure you that I am an average guy—not a top athlete. I am someone who is determined to stay fit and is willing to put in the work.

That means walking, biking (I am Dutch), and going to the gym. I should do more yoga and remain interested in resuming tai chi.

  1. Sit-to-Stand Test (30 seconds)

 Purpose: Tests lower body strength and endurance.

 How to Perform: Sit in a chair with your feet flat on the floor and arms crossed over your chest. Stand up fully and sit back down as many times as you can in 30 seconds. 

Age 30/Men 15–20 repetitions; Women 15–20 repetitions

Age 50/Men 12–18 repetitions; Women 12–18 repetitions

Age 65/Men 11–16 repetitions; Women 11–16 repetitions

I do 16 so that is fine. I read somewhere that the world record is 72 times, but to me that must be a mistake.

2. Push-Up Test 

 Purpose: Assesses upper body strength and endurance.

 How to Perform: Do as many push-ups as you can with proper form. 

Age 30/Men (15-20 = good, 30+ = excellent); Women (10-15 = good standard, 20+ = excellent).

Age 50/Men (10-15 = good, 20+ = excellent); Women (8-12 push-ups = good, 15+ = excellent).

Age 65/Men (6-10 = good, 15+ = excellent); Women (5-10 = good, range, 12+ = excellent).

I do 30, so I am very pleased with myself. It has been a long process to get so far. I started 1 ½ years ago, barely making 2 or 3 push-ups at a time, but slowly I improved. I can do 100 in short bouts of 20 each, with a limit of 30. After completing 30 I feel my arms, that is for sure.

3. Plank Test

Purpose: Measures core strength and endurance.

How to Perform: Hold a plank position (elbows and toes on the floor, body in a straight line) for as long as possible. Check your time and aim for gradual improvement. See Youtube for instructions.

Age 30/men 1.45; women 1.30.

Age 50+/men 1.15; women 1.00

Some say best approach is a small number of planks of 30 seconds each, but you can also go for a maximum time. My record is 4.30 minutes, on average I do 2.30. I never enjoy it though; it is a very hard exercise.

4. Sit-and-Reach Test

Purpose: Tests flexibility, especially in the lower back and hamstrings.

How to Perform: Sit on the floor with legs straight ahead. Then, reach forward as far as you can towards your toes, and measure the distance reached beyond your feet.

Flexibility is of all ages (or not). I know this is an important test, but only recently I made it. It requires 10-15 minutes of yoga style of exercises before I manage this. I honestly never managed, not in my 20’s or in my 50’s, but now in my 60’s I do. Four cm beyond my feet!

5. The Cooper Test

This is a physical fitness test developed by Dr. Kenneth Cooper in the 1960’s, used to assess aerobic endurance. It involves running as far as possible in 12 minutes, and the distance covered indicates aerobic fitness. 

Age 30/men (1900–2400 meters = average; 2400-2800 = good; 2800+ = excellent).

Women (1700–2100 meters = average; 2100–2500  = good;  2500+  = excellent).

Age 50/men (1700–2099 meters = average; 2100–2500 = good; 2500+ = excellent).

Women (1500–1900 meters = average; 1900–2300 = good; 2300+ = excellent).

Age 65/men (1500-1900 meters = average; 1900–2300 = good; 2300+ = excellent).

Women (1400–1700 meters = average; 1700-2100 = good; 2100+ = excellent).

6. Step Test

Purpose: Assess cardiovascular fitness.

How to Perform: Step up and down on a platform or step at a consistent pace for 3 minutes. After finishing, measure your heart rate for one minute to evaluate recovery.

Age 30/men and women (Heart rate recovering to 101-115 beats per minute = average; to 85-100 beats = good; below 85 beats per minute. = excellent).

Age 50/men and women (Heart rate recovering to 106-120 beats per minute = average; to 91-105 beats per minute = good; below 90 = excellent).

Age 65/men and women (Heart rate recovering to 111-125 beats per minute = average; to 96-110 = good; below 95 beats = excellent).

7. Standing on one leg 

This is a commonly used balance test that can show overall stability and balance abilities, which often decline with age. Here are some general guidelines for how long you should be able to stand on one leg based on different age groups:

Age 30/both men and women at least 50 seconds.

Age 50/both men and women at least 30 seconds.

Age 70/both men and women at least 25 seconds.

The longer the better of course. I do easily over 1 minute. I practice in the bathroom and doing exercises on one leg also helps.

Enjoy the tests and draw your conclusions!

Robert, your health friend

The Hague is beautiful

11. SUGAR, THE DEVIL IN DISGUISE/PART 1: SOME BASIC CONCEPTS (health project99+)

“Too much sugar is not good for you, but you need some for your energy.” “Sugar is those white blocks you put into your coffee or tea.” “Brown sugar is better than white sugar, but honey is the best.” This is how generations of people viewed sugar, including my parents.

I must admit that I have a sweet tooth. For decades, too much sugar resulted in unnecessary extra kilos for me. My many visits to the dentist testified to the sweets I consumed. I did a lot of sports, which kept things under control and, in general, I followed a healthy diet.

Unfortunately, sugar can be responsible for much more than excess weight or cavities. Before studying health issues, I was unaware of the havoc sugar can wreak on your body, from impacting your brain health to causing fatty liver, similar to the effects of excessive alcohol consumption

While 100% scientific proof is lacking, there are clear indications that sugar is addictive, not unlike hard drugs. To sugar, one should also add nutritionally poor white starch, such as white bread, white rice, etc.

For people with diabetes, spikes in glucose levels are plainly harmful. There is growing evidence of a greater impact from simple carbs. Sugars and refined starches do more than add calories or complicate life for people with diabetes. Added sugars and refined starch can cause health problems that sugars from fruit or complex carbs do not.

Sugar = Carbohydrate

The first thing I learned is that sugar is not a separate food group but a carbohydrate. Realizing that sugar is a carb helped me understand the concept of sugar much better. There are three main groups of carbs (sugar, starch, fiber), with sugars being so-called simple carbohydrates. Their organic formula is a multiple of carbon (C), hydrogen (H), and oxygen (O).

Glucose is a very common sugar. It is a hexose with six carbons (C), twelve hydrogens (H), and six oxygen (O) atoms (C6H12O6). Other common sugars are fructose and galactose (both of which have the same formula), sucrose, and lactose (both C12H22O11).

Sugar is Everywhere

Sugar is ubiquitous in nature. It is present in hundreds of different forms. Examples include lactose in milk or natural sugar in fruits and vegetables. It is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are composed of carbon, hydrogen, and oxygen. Various types of sugar are derived from different sources.

It is also added generously to bread, cereals, pizza, and basically most processed foods. Just read the labels—it will make you depressed to see how high your added sugar intake can be. You also need a scientific degree to uncover the different names for sugar. Generally speaking, chemical names ending in “-ose” indicate sugars. “Syrup” indicates a sugary solution. Malting processes starchy grains like wheat and barley. This method converts them into sugar. As a result, “malt extract” will be mostly sugar.

An Added Sugar Calorie = An Empty Calorie

Your body needs energy (in the form of glucose/ATP). The source of this energy is crucial because you need meaningful calories, not empty calories. Two lumps of sugar give you the same amount of sugar as one banana. However, there is a world of difference. The lump of sugar gives you a fast but short spike in your energy level. In contrast, the sugar in the banana comes with vitamins, minerals, and other important compounds. Not to forget the starch, which can be up to 80% of the weight of unripe bananas. This starch is primarily resistant starch. It improves gut health by acting as a prebiotic. It also helps with blood sugar management. Furthermore, it increases satiety.

Those who think that all calories are the same are wrong. Technically/organically, added sugar is not different from naturally occurring sugars. In other words, sugar in fruit is not healthier than sugar in other products. Your body does not distinguish between naturally occurring sugars and added sugars. However, research has shown that with the empty calories of added sugar, you miss out on all the good stuff. These empty calories increase the likelihood of several diseases, including Alzheimer’s and cancer. A lot of research is ongoing; not all is proven, but there is also a correlation between too much sugar (i.e., easy carbs) and refined starch with certain types of cancer.

Complex Carbs are Better, but Even Here: Moderation is Key

Complex carbohydrates are generally considered healthier than simple sugars. They break down more slowly in the body, providing sustained energy. They are typically accompanied by fiber, vitamins, and minerals. However, consuming them in excessive amounts can lead to similar health issues as consuming sugars and refined starch. However, there are differences in how the body processes complex carbs compared to simple sugars.

What About the Technique of Converting Carbs into Energy?

Foods that contain carbohydrates (sugars, starch) are broken down into glucose in your stomach and intestines. This glucose is then absorbed into your bloodstream and transported to your muscles and organs. It acts as fuel for your body.

Your body uses insulin to help move glucose into your cells, where it is converted into energy. This process is essential for you to think and move. From your brain to your digestive system, all your organs require glucose to function properly.

Sugar = Same Impact on Your Liver as Alcohol (When it is Fructose)

Virtually every cell in the body can use glucose for energy. In contrast, only liver cells break down fructose (=a.o. sugar in fruits and soda). What happens to fructose inside liver cells is complicated. One of the end products is triglycerides, a form of fat. People who consume too much fructose may eventually develop non-alcoholic fatty liver disease. This condition is characterized by excessive fat stored in liver cells.

Experts still have a long way to go. They need to connect the dots between fructose and non-alcoholic fatty liver disease. They also need to make connections with obesity, diabetes, heart disease, and cancer. Higher intakes of fructose are linked to these conditions, but clinical trials have yet to show that it causes them.

Every cell in the body can use glucose. However, the liver is the only organ capable of metabolizing fructose in significant amounts. When people consume a diet high in calories, the liver becomes overloaded. It starts converting the fructose into fat.

Many scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer. If you eat a typical Western-style diet with a lot of refined starch, you stress your liver. You end up damaging it in the same way alcohol does. In fact, fructose is virtually identical to alcohol in the metabolic havoc it wreaks.

Fruit is Much More Than Fructose

Stick with fresh fruits, especially berries, to maintain a healthy level of fructose intake. Avoid fruit juices, sodas, and other sweetened products. You would need to consume a significant amount of fruit. Only then would you come close to the fructose level in a single bottle of soda or fruit juice. More importantly, fruit isn’t just fructose. It’s also a rich source of vitamins, minerals, phytonutrients and fiber – things that make you healthier. 

And what about too much glucose?

Excess glycogen is stored in the liver where it may be used later for energy. Your muscles are also a storage area for glycogen. Excess glucose above this can be converted into triglycerides which are stored in your fat cells. Note that any type of excess calories, no matter which macronutrient they come from can lead to body fat gain. There is nothing inherent in carbs, glucose, or glycogen that increase your risk of gaining body fat.

Carbs as one of the three main groups of macro nutrients

We know that there are three main groups of macronutrients: carbs, protein and fats. In additions there are minerals, flavonoids, vitamins, electrolytes and much more. 

Carbs include sugars in all its forms. They can be divided into three main groups: sugar, starch, and fiber. This is how labels on your food items have divided the carbs.

Some words on the second group of carbs: “starch” (for Dutch readers “zetmeel”)

Whole vs. Refined starch. Starches in whole food forms, such as whole grains, legumes, and vegetables, come with fiber, vitamins, minerals, and phytonutrients. These nutrients make them a healthy part of a balanced diet. Refined forms (white bread, white rice, white pasta etc) are stripped of these nutrients during processing. As a result, they can lead to rapid spikes in blood sugar. They are not much different from added sugar in their negative health effect.

A note in between about phytonutrients

Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plants. They are believed to provide health benefits beyond basic nutrition. These compounds are not essential nutrients in the traditional sense. They are not required by the human body to sustain life like vitamins or minerals are. However, they are thought to support health and may help reduce the risk of certain diseases.

Most diets are based on 50% intake of carbs.

Most nutritionists advice to eat 50% of your calories as carbs, 25% protein and 25% fats. The only group of macronutrients that can be eliminated is the carbs.  Fats (and as a last matter of resort also proteins) can provide the additional needed energy when taking out carbs. 

That is why there are carbs-poor diets. People who follow these types of diets can reach the stage of ketosis. Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It’s not clear what possible long-term health risks a low-carb diet may pose.

I have no comments on diets. In practice my carbs intake is below 50% and my fat intake more than 25%. Carbs-poor/free diets work for many. However, one should not forget that good (=complex) carbs offer many specific excellent compounds.

Fiber, the third carb group (in addition to sugars and starch)

Fiber, also known as dietary fiber, is a type of carbohydrate that the body can’t digest. Unlike other carbohydrates, which are broken down into glucose, fiber passes through the digestive system relatively intact. Fiber is primarily found in plant-based foods and is an essential part of a healthy diet.

The recommended daily intake of fiber varies with age, sex, and life stage. Generally, it is suggested that adults consume about 25 – 30 grams of fiber per day. But, most people do not get enough fiber in their diets. Too much is not unhealthy, but can lead to bloating.

Soluble Fiber dissolves in water to form a gel-like substance. It’s found in foods like oats, fruits (e.g., apples, citrus), barley, and legumes. Soluble fiber can help lower blood cholesterol and glucose levels.

Insoluble Fiber does not dissolve in water and helps add bulk to the stool, which aids in regular bowel movements. Foods high in insoluble fiber include whole grains, nuts, beans, and vegetables such as cauliflower, potatoes, and carrots.

This blog for starters, there is much more to tell about sugars!

Take care, live a happy and healthy life,

Robert, your health friend

9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Summary: by turning solid vegetables into soup, for six years I now easily meet my daily vegetables target. And my body is grateful for it.

1. I don’t like vegetables...

I’ve never been a fan of vegetables. I would tolerate only peas and maybe some carrots. They had to be covered in Dutch apple sauce (which is not healthy because of its high sugar content). Potatoes and especially French fries got a pass. They might count as veggies, but peeled and fried, they do not offer much health benefit.

I have known all these years, of course, that vegetables should play a starring role in any healthy diet. My mother said a thing or two about it, if I remember correctly. Willpower is essential for any lifestyle change. The motivation to eat these green, red, orange and white things was just lacking. I will write about the importance of will power (and the lack of it) in another blog.

2. But…….

About six years ago, my wife decided she’d had enough of my veggie aversion. She started making vegetable soup, using fresh or frozen vegetables only. A blend of persuasion and gentle insistence managed to get me to eat it daily. It was a brilliant move and since then, I haven’t looked back. Vegetables are now an integral part of my diet, and the numbers from my annual health tests show the benefits. *(For context, biomarkers are biological molecules that indicate normal or abnormal processes or conditions in the body.)

3. More about vegetables

I enjoy incorporating a variety of vegetables into my meals. I include red beets, broccoli, spinach, carrots, cauliflower, pumpkin, and sweet potatoes. I like to spice things up with a bit of celery or leek—I would use onions, but I’m unfortunately allergic. Instead of combining all these vegetables at once, I prefer selecting a mix that suits my needs. Not always a culinary success, by the way, but that is part of the process. Healthy they always are!

Each vegetable brings its own unique benefits. For example, beets are touted for their potential health properties, including (unproven) anti-cancer claims. Broccoli and spinach offer around 3 grams of protein per 100 grams. Sweet potatoes are particularly impressive, containing 35% fewer carbs than regular potatoes and packed with vitamins and minerals. 

All these vegetables are excellent sources of fiber which is crucial for health. Good to know as it can be challenging to consume fiber in sufficient quantities, just as it is with protein. Life is unfair because if we compare proteins and fiber with sugar, there the opposite is true. Sugar, our common dietary foe is found in many forms in our food and very easy to overeat.

One caveat. Some vegetables have a surprising amount of sugar as well, so be careful. For example, carrots contain 6 grams per 100 grams, beetroot has 8 grams, and pumpkin 5. In contrast, broccoli contains only about 0.4 grams.

4. At home we have a diet that is 3/4 liquid

A. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

B. A large smoothie for breakfast and lunch (up to one liter). I already wrote about this morning routine.  https://shakethehealthtree.com/index.php/2025/03/10/9-four-drinks-a-morning-afternoon-smoothie-health-project-99/

C. A fresh soup for the evening, with some carbs and proteins like fish, 0.4 liters. 

D. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein. 

5. Carbs, meat, fish

We aren’t against carbs. They just need to come in the form of whole food. We prefer these over white bread, white rice, or light pasta. We don’t eat much meat, and when we do, it’s mainly organic chicken. We consume fish more frequently, though less than before due to a variety of increasing concerns ranging from mercury to nano-plastics. And I already wrote about the (too) big role nuts play in my diet.

6. Preparation

I mostly use frozen vegetables for their health benefits, cleanliness, practicality, and affordability. When I buy fresh, I cook and freeze them for later use.

I start by boiling approximately ½ kg of frozen vegetables. After boiling for a few minutes, I transfer everything into a blender. I then add salt, pepper, two teaspoons of olive oil, and a generous amount of herbs. Once blended, voilà—a delicious vegetable soup is ready, although not always perfect! Too much cauliflower for example is not to my taste :).

Enjoy a happy, tasty and healthy life,

Robert, your health friend

Cool guys in the DRC, when times were more peaceful

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

Summary: smoothies, when well prepared, should be an important part of your daily diet; in mine it is. Be careful with the hidden sugars though, as the negative effect of natural sugar is not different from that of added sugar!

1. Take it easy 

People who write about health might come across as too fanatic. Sometimes they may also seem too principled. To a certain extent I am, but not too much, I hope. At home, we do eat some carbs. I do not mind the occasional croissant (from Lidl — they weigh less than 10 grams, are very fluffy, with hardly any butter, and cost 0.45 euro cents 😊), a sandwich with an egg, some sweet potato French fries, or rice crackers with goat cheese. A few pieces of dark chocolate, normally in the morning, and nuts (sometimes too much) during the day.

2. Not anti, just careful

Solid food-wise, we do not eat meat. We also do not have daily plates with pasta or rice. Nor do we have six sandwiches with the famous Dutch cheese or peanut butter. As I stressed before, my wife and I are not anti-carbs. We are also not anti-meat, and definitely not anti-Dutch cheese. When offered a delicious piece of Pavlova, I will not refuse. However, the emphasis on liquid food serves us well. Without eating less, my weight went down from 96 kg to 82 – 84 kg in one year. We do practice a light form of intermittent fasting (not eating for 12 – 14 hours per day).

More about my eating habits in other blogs, but for now the focus on morning & afternoon smoothie.

3. A “Liquid” Diet with Four Components

However, the main staple of my diet is “liquid”: 

1. A large smoothie for breakfast and lunch (up to one liter). 

2. A fresh soup for the evening (most of the time combined with fish), 0.4 liters. 

3. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein. 

These quantities are rough indications only.

4. Be careful: risk of sugar overload

Smoothies can be great. They taste delicious. When prepared well, they can offer a load of useful nutrients, proteins, and fiber. However, there’s one risk: too much sugar. Recommended highest quantities of added sugar vary, depending on the country, gender, activity level, etc., ranging from 20 to 50 grams daily. This is not much .

5. Yes, there are differences between added and natural sugar, but…..

You often hear there’s a big difference between added sugars and natural sugars. While it’s true to some extent, natural sugars are part of whole foods and come with all their benefits. However, added sugar is simply sugar. Your body doesn’t distinguish between natural and added sugars. In short, be careful. Do not think that you can eat and drink unlimited amounts of milk, for example, or natural juices. They have natural sugar but they have same negative and highly addictive effects as added sugar. In other blogs, I will focus a lot on sugar.

6. Sugar Examples of popular smoothie input

In my smoothies, bananas contribute the most sugar, up to 15 grams per banana. Berries add about 5 grams per 100 grams, making them a better choice. Avoid milk, as it contains lactose—a form of sugar—beyond its fat content; in stead of milk I use unsweetened soya milk. Mangoes and pineapples, both popular smoothie ingredients, also have high natural sugar content, between 10 – 15 grams per 100 grams.

7. My Experience

In my daily diet, I easily consume half of my allowed sugar intake through smoothies alone. If I’m not careful, I consume even more. Therefore, with natural sugars included, I have about 20 – 25 grams left for the rest of the day. For instance, carrots, which I use in soup, have 5 grams of sugar per 100 grams, and light French quark adds 3-4 grams.

I don’t want to overwhelm you with details. The point is clear: with smoothies and evening soup, it’s easy to reach or exceed the daily sugar limit. This leaves few options for those who have a sweet tooth, perhaps allowing just a cookie or a small piece of apple pie. That’s why my go-to snack are nuts!

Okay, the smoothie as I prepare it (more or less)

  • The liquid base consists of lemon juice (100 ml) and unsweetened soy milk (500 ml). It also includes some water. At times, it contains leftover soup from the evening before.
  • I use banana and berries, or berries and mango, or just berries.
  • I always add one avocado and some broccoli or spinach.
  • In addition to these ingredients, I have a combined protein/collagen drink in the morning and collagen only in the evening (0.5 liter).
  • For additional fiber, I include some fine oatmeal.
  • I add one spoon of chia seeds. Then, I add two spoons of ground flax seeds and some black pepper. This is to enhance the effect of curcumin. I also add a teaspoon of cinnamon.

8. The end result?

Something very healthy, delicious and tasting remarkably sweet.

Enjoy your smoothie, enjoy your life,

Robert, your health friend

Central Park, New York City

2. FROZEN OR FRESH VEGETABLES AND FRUIT? PARENTS ARE NOT ALWAYS RIGHT (health project 99+)

Our parents, at least mine, believed wholeheartedly that fresh vegetables and fruits are “better” than frozen. Sorry, Mom and Dad, but you weren’t correct, at least not for 90%. For most vegetables and fruits, my motto is: buy them frozen or freeze them if you buy large amounts of fresh produce. A few points I give my parents: freezing lettuce is a remarkably bad idea. Bananas should be eaten fresh from the peel, so to speak, and only frozen if you’re using them for smoothies.

I will dive into the differences between fresh and frozen. Let me make one thing clear: both are good choices. They are necessary as part of a healthy lifestyle.

1. Let us define “better.”

a. Nutritional Value: Frozen vegetables are often frozen shortly after harvest, preserving many nutrients and vitamins. Fresh vegetables might take some time to get from the farm to your table. During this period, some nutrients might degrade. This is especially true if they are improperly stored for prolonged periods. Point for frozen.

b. Availability and Cost: Frozen vegetables can be a practical choice when certain fresh vegetables are out of season. Additionally, frozen vegetables are often less expensive than fresh ones. They also have the advantage of a much longer shelf life without losing quality. This is a very important point. A family of four can easily save over 1000 Euros per year. This can be achieved by buying frozen vegetables and fruit in bulk during sales. Moreover, by not discarding wilted vegetables, you save a lot as well. You will need a large freezer, preferably a standing one, as they offer the best overview. In my opinion, a freezer is one of the best investments you can make, both health-wise and financially. Point for frozen.

c. Quality and Taste: Fresh vegetables, particularly when in season and locally sourced, can offer better texture and taste. However, frozen vegetables generally retain good flavor, though their texture could differ slightly after cooking. Point for fresh.

d. (Bacterial) Contamination: We should not underestimate the hygienic conditions. There is often a lack of these conditions under which fresh vegetables and fruits are transported and handled. This is especially true beyond professional handling, at the grocery store and in your home. Fresh produce might not be as thoroughly washed as frozen varieties. Hence, it’s advisable to wash fresh vegetables thoroughly before consumption. Point for frozen.

e. Convenience: For the lazy ones among us (like me), frozen vegetables are typically washed, cut, and ready to use. They save time in the kitchen, which can be particularly beneficial for people with busy schedules. Point for frozen.

f. Use of Pesticides: A growing concern for many. As far as I could find, there’s no significant difference between frozen and fresh regarding pesticides. You must assume that frozen food is well washed and consequently has reduced pesticide residue. Yet, washing after thawing can be tricky. Conversely, fresh produce can be washed thoroughly. All in all, this one is a tie.

So, it’s 4-1 for frozen, with 1 tie.

2. My Experience

Most of the vegetables and fruits we buy are frozen, for all of the reasons mentioned above. My wife and I drink our fruit/vegetables smoothies daily. We also consume lemon juice and soup. So, we have a high turnover of fruits and vegetables. We only buy fresh when we’re preparing dinner with friends or when fresh produce is at a very attractive price. In that case, some cooking is involved afterward to prepare for freezing.

Purchasing our beautiful 2-meter-high, deep purple stand-up freezer has proven to be one of our best health (and monetary) investments. It’s always full, including many 1 kg bags purchased at low prices. Being Dutch, I love a good deal.

3. Which Vegetables Can Be Frozen?

Most vegetables can be successfully frozen with minimal quality loss. Here are a few guidelines:

Green beans, broccoli, cauliflower, carrots, and spinach freeze well, especially if blanched before freezing. 

Peppers, peas, and corn also freeze well without much loss in texture and flavor.

4. Less Suitable for Freezing

Potatoes and zucchini can become mushy due to their high water content.

Lettuce and other leafy salad greens aren’t ideal as they become limp upon thawing.

Cucumbers and celery also lose much of their crispness after freezing.

5. Freezing Fruits

Not all fruits freeze equally well, but many can be frozen successfully while maintaining flavor and nutrition. In my experience, a smoothie is the main use of frozen fruit.

6. Suitable for Freezing

Berries like strawberries, blueberries, raspberries, and blackberries freeze well. They are great for smoothies or baking but less suited for eating fresh.

Bananas can be frozen, preferably peeled and sliced, for smoothies or banana bread.

Stone fruits such as peaches, plums, and nectarines freeze well when peeled and sliced.

Pineapples and mangoes also freeze well when cut into pieces.

7. Less Suitable for Freezing

Watermelon and melons generally become mushy when thawed due to high water content.

Apples can soften after thawing; they’re better for cooking or smoothies after freezing.

Pears can also become too soft unless used in cooking or baking after thawing.

8. Some Techniques

It helps to freeze fruit in a single layer on a baking sheet. This should be done before transferring it to airtight bags or containers. Doing this prevents clumping.

Washing and preparing fruit (peeling, pitting, slicing) before freezing is ideal.

Blanching involves briefly immersing vegetables in boiling water, then quickly cooling them in ice water. It deactivates enzymes that cause quality deterioration, preserving color, flavor, and texture.

9. A Few Words on Nitrates

When discussing vegetables, the topic of nitrates often arises, especially in relation to spinach and leafy greens. Each time, I get concerned because excessive nitrates can lead to various diseases, including certain types of cancer. Fortunately, nitrates are not typically harmful. as long as they’re part of a healthy diet, even when they are present in high levels in some vegetables. Risks only arise when there’s an imbalance. This can happen by eating many leafy vegetables in combination with high nitrate consumption from cured or processed meats or contaminated drinking water.

Enjoy a happy, tasty and healthy life,

Robert, your health friend

3. NUTS FOR NUTS: ALMONDS FOR EVER (health project 99+)

Dear reader,

Summary: health wise nuts are great (I know you know) and among them almonds are among the best. Almonds (and other nuts) are an essential part of my diet and are also my go-to snack. I consume much more much than average, especially when craving something sweet—I simply go nuts for nuts (pardon the pun). Nuts, in general, contain a lot of the so-called good fats. Almonds certainly have fiber, proteins, and complex (=good) carbs, plus vitamins and minerals. But also some points of attention (see text below). I tend to overeat almonds and other nuts which is not without risks. See point 11 on 200 grams per day.

1. Why are almonds among the best of all nuts?

Almonds are often praised for their excellent nutrient profile. They are high in vitamin E, magnesium, fiber, and healthy monounsaturated fats. Almonds are also known for their high protein content compared to other nuts. Whether they are the “best” nut depends on what health benefits or nutritional aspects are most important to you. If you want more Omega3 fatty acids, then walnuts are to go for, more than almonds.

2. Raw or roasted, bitter or sweet?

Sweet almonds are the type commonly eaten, as bitter almonds contain amygdalin, which can convert to hydrogen cyanide. If an almond tastes bitter, spit it out! Consuming a bitter one is not deadly, but a few dozens can be. So, only sweet almonds, the type commonly sold, should be consumed. The use of bitter almonds? For cosmetic use and the production of almond oils.

Almonds are sold in four variations, with the first option being the best in my opinion: 1. Unpeeled, slightly roasted; 2. Unpeeled, raw; 3. Peeled, raw; 4. Peeled, roasted (very tasty though).

Unpeeled is preferred because also the peel contains beneficial nutrients. Roasting is better than raw, as raw nuts can pose health risks that roasting eliminates. On the other hand roasting may slightly affect some nutritional aspects but this impact is minimal. Roasting has the additional benefit that it enhances flavor.

3. Almonds for ever (summary of benefits)

Of all the nuts available, almonds provide the most health value per nut and are relatively affordable. We all know about the rich content of healthy fats in nuts. Almonds are particularly high in monounsaturated and polyunsaturated fats. They also contain protein and fiber. This makes almonds a serious energy source, providing moderate, sustained energy that is released over a longer period of time.

They also contain fiber, vitamins, and minerals that contribute to heart health, improve cholesterol levels, and reduce inflammation. Almonds have a very low content of saturated fat.

4. (limited) health risks of eating raw almonds

Eating raw almonds is generally safe, but there are some considerations: Roasting reduces potential contamination (bacteria) and it can significantly reduce enzyme inhibitors that negatively impact the absorption of the almond nutrients and its digestion in your body. For those who are unfamiliar, enzyme inhibitors are molecules. They can decrease or block the activity of enzymes. And what are enzymes? Enzymes are proteins that catalyze biochemical reactions, and their activity is essential for various processes in your body. Especially if you eat a lot of raw almonds, the enzyme inhibitors can even interfere with drug therapy. Almonds are known for the enzyme inhibitors phytic acid and tannins.

5. Almond Flour Compared to Wheat Flour

While wheat flour is cheaper and more versatile, almond flour is gluten-free, lower in carbs, higher in fiber, more nutrient-dense, and contains healthier fats (though higher in calories). Almond flour cookies and cakes are edible. However, I have to admit in my heart that I still prefer the less healthy ones made of wheat flour.

6. Almond Milk vs. Cow’s Milk

The “better” choice depends on individual needs. Almond milk is a plant-based, lower-calorie option suitable for those who are lactose intolerant or vegan. Regular milk offers more protein and other nutritional benefits. Almond milk also contains significantly less saturated fat.

7. Ecological Footprint (not too good)

Almonds have a notable ecological footprint due to their high water usage, estimated at up to 4 liters per almond. So a handful of almonds is easily 100 liters of water :(. However, they have lower greenhouse gas emissions per unit of protein compared to some animal-based foods.

8. Pesticide Impact (minimal)

Despite being subject to serious pesticide use, almonds’ thick shell offers protection to the edible part, unlike some fruits.

9. 100 Grams of Almonds: Nutrition Facts

Most recommendations suggest eating a handful of nuts per day, about 30 – 40 grams. Below is the nutritional profile per 100 grams. I easily do this also to compensate for the fewer carbs I eat.

Calories: Approximately 579 kcal (23 – 29% of daily intake).

Protein: Approximately 21.2 grams (20%+ of daily value).

Fats: Approximately 49.9 grams (71% of the daily value), with 3.7 grams saturated (19% of the 20 grams limit).

Carbohydrates: About 21.6 grams (8% of the daily value), mostly complex carbs.

Fiber: Approximately 40 grams, excellent for digestive health.

10. Additional Nutrients Provided by 100 Grams of Almonds

Vitamin E: 25 mg (171% of daily value)

Magnesium: 270 mg (64 – 87% of daily need)

Calcium: 269 mg (27% of daily value)

Iron: 3.7 mg (46% for men, 21% for women of daily need)

Phosphorus: 481 mg (69% of daily value)

Potassium: 733 mg (21 – 29% of daily value)

11. And what if you eat 200 grams of nuts/almonds per day?

For me this was an important question. I assumed that nuts are so healthy that you can eat them in almost unlimited quantities (apart from the calorie intake of course). Unfortunately this is not true. There are some serious health risks if you eat too much no matter how healthy they are. It is difficult to define “too much”, but in my experience 200 grams is too much. I stick/try to stick to 100 grams per day.

Eating a large amount of almonds, such as 200 grams per day, can have several potential negative impacts:

1. Consuming 200 grams of almonds provides about 1,158 kcal, over 50% of the daily intake. In itself this is not the biggest problem.

2. While almonds are high in healthy fats, 200 grams would provide about 100 grams of total fat, including roughly 7.4 grams of saturated fat. This is over the recommended limit of 70 grams of total fat and close to the limit of 20 grams of saturated fat. The so-called good fats are good for you but also here not too much. My mother was right.

3. The high fiber content (about 80 grams in 200 grams of almonds) could lead to digestive discomfort, including bloating, gas, or diarrhea, especially if your body isn’t used to such high fiber consumption. It is embarrassing but I have to admit that this is correct.

4. Phytic acid, present in almonds, can bind to minerals like iron, zinc, and calcium and reduce their absorption. Consuming large quantities could exacerbate this effect, potentially leading to mineral deficiencies over time. I am no specialist, but it sounds serious and something to avoid.

5. Almonds are a common allergen. Consuming large quantities could increase sensitivity in those with mild intolerances and potentially trigger allergic reactions.

6. Almonds contain oxalates, which can contribute to kidney stone formation in susceptible individuals if consumed excessively.

12. Most important; how to roast and enhance the taste

1. Preheat the oven to 175°C.

2. Place a single layer of almonds on a baking sheet lined with paper.

3. Use the oven’s fan and bake for 10 minutes, turning halfway through.

4. Optionally, add salt and olive oil for flavor.

Roasting at too high a temperature or for too long can cause the formation of unwanted compounds, so be cautious and keep the temperature at 175..

Nuts in general and almonds in particular contribute to a happy, healthy, long and tasty life.

Enjoy!

Robert, your health friend

shipwreck on Klein Curacao

5. POWER TO THE PROTEINS, AND ALSO…. ENOUGH IS NOT ALWAYS ENOUGH (health project 99+)

Dear reader,

To summarize this long post: Proteins can be a source for energy intake, but….. their main job is being ‘building blocks of life’ and working hard on hormones, enzymes, body tissues, and immunity. Latest research states that we should more or less double earlier traditional guidelines, up to 1.5 grams per kilo body weight and spread your intake during the day. Which is not always easy! Two side notes. 1. Do not eat farmed fish. 2. Do not get fragile when you age; exercise and eat your protein.

1. Energy first (=carbs and fats)

The three groups of macro-nutrients are the center of many discussions about nutrition. I refer of course to fats, carbs (hydro-carbonates) and proteins. Fats and carbs are your main sources for energy-intake: carbs 4 kcal per gram and fat 9 kcal per gram. Our body needs energy (average 2000 kcal daily) and carbs and fats happily and rather easily provide this. Health-wise, there is of course much more to carbs and fats. Yet, their main task is to supply energy and as such the preferred choice of your body. 

2. Building blocks first (=proteins)

Giving energy is, as mentioned, not the main job for proteins. Still, they will become an energy choice when carbs and fats are not available. During prolonged exercise or starvation, they provide 4 kcal per gram, just like carbs. Nonetheless, your body really prefers proteins for other important jobs. These include building and repairing tissues, making enzymes and hormones, and supporting immune role. They are not called ‘building blocks of life” for nothing!

3. Some Facts and Figures for those who really want to be in the know

There are 20 amino acids. Nine are “essential”, meaning that your body does not produce them and can only get them by eating. “Essential” is a confusing term but it is as it is.

All proteins are made up of long chains of amino acids linked by peptide (= chemical) bonds. The specific sequence of amino acids determines the protein’s structure and function.

The 20 amino acids are transformed into tens of thousands of proteins in your body. Actually it is more complicated. First, you eat proteins, which can be animal or plant-based. Then, your body breaks them down into amino acids. Finally, it rebuilds them into the specific proteins you need. Yes, complicated, but that is how nature often works :).

In the end, we have tens of thousands of different proteins in our body. Each one has unique structures and functions. We need all of them. The exact number can vary. However, estimates often suggest that there are over 20,000 protein-coding genes in the human genome (= genetic blueprint). These genes can produce (= synthesize) multiple different proteins through various biological processes.

4. Need to know: how many proteins per gram produce?

I love nuts and fortunately they give on average 20 grams of protein per 100 grams. Meat and chicken even more; I do not eat meat, except organic chicken a few times per week. Fatty fish like salmon, cod (leaner), and sardines offer 20 – 25 grams. Vegetables only give 2 grams. Fruits have less than 1 gram. Two eggs (100 grams) contain 13 grams of protein. Looking at this rough overview one sees the challenge with plant proteins. You really need to eat a lot to get enough. Vegetarians should in my opinion seriously consider taking supplements.

5. Differences between animal and plant proteins

Animal proteins are “complete.” They contain all nine essential amino acids, meaning that your body does not produce them. Common dietary sources include meat, fish, poultry, eggs, and dairy. 

Most plant proteins, on the contrary, are “incomplete.” They are missing one or more of the nine essential amino acids. There are a few exceptions like quinoa and soy. Yet, by combining plant proteins (e.g., beans and rice) you can get all the nine essential amino acids. 

Animal proteins are easier to digest for some people and come with distinct nutrients—like omega-3 from fatty fish. Plant proteins can be more difficult to digest but also comes with extra benefits, like providing the all important fiber.

High plant protein intake appears linked to lower chronic disease risks like heart disease and certain cancers. Conversely, there are links between high intake of animal proteins (especially red and processed meats) and higher chronic disease risks.

6. Risks of an overdose

Over consumption of proteins can lead to health risks. Over consumption is subjective and difficult to define as it varies per person. Still, consuming more than 2 grams of proteins per kilogram over an extended period can harm your health. How much is too much also depends on your lifestyle, health history, and protein quality. 

What I read on internet is that most risks include negative impacts on kidneys and dehydration. It also effects calcium intake which can lead to bone problems. Other risks are weight gain and heart issues, especially from excessive red and processed meat intake. 

7. My personal protein approach

On a typical day, I obtain around 65 grams of proteins from my diet. I get 20 grams from fish or chicken and 20 grams from nuts. As said I do not eat meat. There are 15 grams from low fat French quark and 10 grams from other sources. To reach 120+ grams, I rely on carefully chosen plant-based supplements that include all nine essential amino acids. I personally stay well below 2 grams proteins per kilogram. Fortunately, it is not easy to overdose on protein through regular diet alone; only supplements make it possible. 

For solid information on the necessity of increasing protein intake, search for Thomas deLauer on YouTube. He has almost 4 million subscribers.

Tip: spread protein intake over the day. The ideal intake is 20 – 25 grams per session as your body will only process this amount. Space the intake and take the next one at least a few hours later.

8, Side note 1, on fish: I’ve stopped eating farmed fish like tilapia, shrimp, or salmon. I am concerned about antibiotic use in fish farming. Kim and I prefer wild salmon (despite the higher cost), Atlantic cod, sardines and Dutch herring of course!

9. Another side note, on loss of muscle: do not get fragile when you age.

One can not overestimate the importance of healthy tissues regarding healthy aging. Protein serves a crucial task. It constructs and repairs “tissues,” which include muscles, hair, skin, and organs. Physical exercises including resistance training and adequate protein intake supplement reinforce each other.

Maintaining an excellent muscle system, including hard work to stop loss of muscles (sarcopenia) is central. Muscles and physical exercises are a favorite topic of my blogs. Neglecting your muscles is related to so many potential health problems. This is especially true the older you get. For many reasons. Recent studies for example point to a correlation between weak muscles and a higher chance for dementia.

Ok, enough on proteins. Lead a happy and healthy life,

Robert, your health friend

Kijkduin beach

9. FOUR DRINKS: (B) LEMONS AND LIMES (health project 99+)

Dear reader,

I hope you are doing fine. Today some words on Lemons and Limes: longevity, prostate, intermittent fasting, vitamin C, tasty and cost effective.

Many women aged between 90 and 100 years old have one thing in common: they drink lemon water daily. It is usually slightly warm. Sometimes they drink it cold. This is better, by the way. Heating up lemon water will destroy some of its benefits.

There isn’t any definitive evidence linking their age and longevity specifically to lemon water consumption. Still, I’ve come across this statement often enough to inspire me. It led me to incorporate daily lemon juice into my own routine.

Furthermore, I’ve seen claims on the internet suggesting that lemon water may positively affect prostate function. While hard scientific evidence supporting this is lacking as well, anecdotal accounts are quite positive, including my own. My personal experience has been encouraging. After six months of drinking lemon water daily, I’ve noticed significant improvements in my bladder performance. There was also a major improvement in my PSA levels. Again, while this is merely anecdotal, it seems to have been beneficial for me.

Daily routine

As part of my daily routine, the first thing I do before breakfast is prepare a lemon drink. I also drink a glass with some added creatine and collagen. I also prepare another glass for my wife. She uses it to take her potent probiotic pill. Occasionally, I use limes instead, or a combination of both lemons and limes. We prepare approximately two liters, which my wife and I drink throughout the day (but not during meals). I use the whole lemon or lime. I add a piece of ginger, about 4 grams per person. Health experts recommend not to overdo it with ginger. I also include a bit of cayenne pepper, about half a teaspoon.

Nutritionally, there aren’t major differences between lemons and limes. Limes have a slightly more bitter taste. Lemons contain more vitamin C, offering 50 mg per 100 grams. In comparison, limes contain 30 mg per 100 grams. Beyond that, they are very similar. Both fruits offer vitamin B6, folate, and vitamin A, and also minerals like potassium. Lemons and limes also give dietary fiber (2.5 grams, roughly 10% of your daily needs), especially if you include the peel and the pith.

Positive claims on internet of top potential benefits of lemons and limes: they can help reduce kidney stones. They are high in vitamin C. They can help reduce the symptoms of vitamin C deficiency and scurvy. They have an antihistamine effect and anti-fungal properties. They can also help reduce uric acid and help increase iron absorption. My comments: these points come up often, but does not mean all of them are necessarily correct.

Two warnings. Do not drink this when you have an ulcer or gastritis. The acidity of lemon juice can damage the enamel of your teeth in the long run. Use a straw, preferably a wide one. Do not drink it right after brushing your teeth.

Intermittent fasting

They are very low in the three macro nutrients like (carbohydrates, proteins, and fats). So, individuals practicing intermittent fasting might consider a lemon drink as an interesting option. One lemon has only about 30 kcal, even when including the peel. Purists might avoid it. Still, I believe starting the day with a 5 kcal glass is acceptable. You can still call yourself an intermittent faster.

Saving money (and pesticides)

Lemons aren’t the priciest fruit, but there are ways to save money. When they are on sale, I buy 30 or 40 and freeze them whole to prevent spoilage. I use the entire fruit. Still, I remove the outermost layer of peel with a peeler due to pesticide concerns. While washing is a possibility, I prefer this precaution to work with a peeler. Removing a thin layer doesn’t significantly reduce the nutrients and fiber. It also ensures we’re not ingesting pesticides. Buying organic is another choice, but they can be more expensive and aren’t always available. Plus, I’m sometimes skeptical of organic claims.

Adding ginger and Cayenne pepper

I’ll cover ginger thoroughly in a separate blog, but it’s reputed to have many benefits, including promoting heart health. There are even indications of potential anti-cancer properties. I’ll also dedicate a separate blog to Cayenne Pepper. It is known for its wide range of health benefits due to its active compound, capsaicin. This includes benefits for heart health.

Thanks for reading, enjoy the lemon and/or lime juice. I also read some excellent pieces on cucumber juice. It does not appeal to me, but I will try. In the future :).

Live a happy and healthy life,

Your health friend, Robert

Selfie on the Kijkduin beach, standing in the cold water